Saturday, September 15, 2012

good grubbin' is Moving!

Thank you so much for all the support over the past few months! I couldn't have asked for more! The response was simply overwhelming!

Considering the interest in the blog, I decided to move the it to a website. Please visit www.good-grubbin.com for the same content and much more!

Let's keep the revolution going. We all deserve to eat healthy and live healthy!

See you there!

Wednesday, September 12, 2012

Alzheimer's: the New Type 3 Diabetes?

Evolution wise we are programmed to eat food that give us the highest calories. Fat and sugar served the early man well since the hunters and gatherers did not know where and when their next meal would come from. That was back then though. 

Today, we see fat and sugar everywhere - there is practically an implosion of sorts. With rising obesity in the US, due to over dependence on junk food, we have seen the costs of healthcare sky rocket. Kids, as young as 2-3 years old, are being diagnosed as obese. Add to that the morbidly obese population and the country seems to be on a precipice. 

Companies such as McDonalds and Wendy's usually get the blame, but isn't the consumer to be blamed as well for succumbing to such malpractice techniques? The low-income group gets hit the hardest with most vying for the maximum calories their dollars can buy and thus preferring a Big Mac over a bag of carrots and hummus.

We are well aware of the Type 2 diabetes epidemic we face. Now, however, there is new research that takes it a step further and has introduced a potentially new grade of diabetes - Type 3. In an experiment conducted on rats, researchers discovered that patients who have developed a resistance to insulin might be prime candidates for Type 3 diabetes or Alzheimer's. 

Insulin is a hormone naturally occurring in the body and aids in the absorption of fats and carbohydrates. Diabetes occurs due to excessive blood glucose resulting in the body's inability to either produce insulin or cause resistance in absorption.

This is an absolute shocking discovery and with the recent rise in Type 2 diabetes could spell disaster for the country. According to Ewan McNay of the University at Albany in New York, "The epidemic of type 2 diabetes, if it continues on its current trajectory, is likely to be followed by an epidemic of dementia". According to New Scientist, 35.7% of people in the US are obese, putting them at greater risk of Alzheimer's. Further, some 98m people in the US show some signs of insulin resistance, putting them at greater risk of Alzheimer's.

While further research is most certainly in need, the implications of such an accusation are too severe and drastic to ignore. Ingredients such as high fructose corn syrup and other engineered foods added in the name of adding nutrient value to the food, loading foods with sugar and fat, marketing unhealthy junk to kids and under stating impact of foods are just some of the actions that need to be immediately halted. The under regulated food industry needs to be put on a leash and the USDA seriously needs to get its act together!

The future of the country is at stake and if such research does not serve as a wake up call, what will?

Brown Sugar, White Sugar – Which is Healthier?

This post first appeared here. An extremely and educative take on sugar.

Do you find yourself paying more for brown sugar than the “regular” white sugar? Have you ever wondered which is healthier for you? In order to answer, let’s explain how sugar is manufactured. Yes, although it comes from sugar canes or beets, sugar does go through quite a bit of processing before we see it in its final form on supermarket shelves.

What you need to know:
The raw materials utilized are either sugar cane stalks or sugar beet (a root). Let’s talk sugar cane today:
  1. After the sugar cane stalks are harvested, they are chopped into small pieces
  2. The stalk pieces are pulverized in order to release the sugary cane juice.
  3. the juice usually has some impurities in it such as mud, pieces of stalk and other stuff, so it is filtered using both mechanical and chemical processes (using polyacrilymides).
  4.  The purified liquid is boiled until the water evaporates.
  5. The remaining “juice” is heated once again and the sugar begins to crystallize. A side product that is left over is called mother liquor (it is the source of molasses)
  6. A centrifuge is used to separate individual sugar crystals.
The result is raw sugar. It is also known as Turbinado or Demerara sugar. The crystals are relatively large and have a brownish tinge to them. Stay tuned folks, this is NOT brown sugar.
Raw sugar is shipped to a refinery for further processing to create the white sugar that we know:
  1. The raw sugar is heated and melts into a liquid again.
  2. The coloration is removed by using chemicals such as phosphoric acid and calcium hydroxide or calcium dioxide.
  3. The liquid is boiled one last time in order concentrate it into the fine white granulated crystals that make up white sugar, or refined sugar.
Here’s the kicker: Brown sugar is made by taking refined sugar and mixing in some molasses. The molasses are not healthy and do not contain any important nutrients for the body.

Therefore, brown sugar cannot be considered healthier than white sugar, even though some marketers would like us to believe so. Each teaspoon of sugar contains 4 grams of sugar, which adds 16 calories to your food / beverage.

What to do at the supermarket:
All granulated sugars are more or less the same nutritionally. Sugar with molasses tastes a bit different (very few people can actually tell the difference) and behaves a bit differently in baking – the end result is slightly more moist.

Monday, September 10, 2012

Soda Ban Explained

A very good article in the NYT explaining the recent soda ban in New York City. The video can be accessed here.

I don’t drink much soda, I don’t buy Big Gulps, and my body mass index is right where it should be. Until the public hearing on July 24, I had largely ignored Mayor Michael R. Bloomberg’s proposed ban on large, sugary drinks because it would have no effect on my daily life. It was watching supporters of the ban struggle to articulate exactly what it would mean that motivated me to educate myself and ultimately make a movie about it. The proposal is best conveyed visually, not verbally. 

To start — the proposed ban on large, sugary drinks isn’t really a ban on anything. Even if the New York City Board of Health passes the ban this coming Thursday, 7-Eleven, the ubiquitous convenience-store chain, will still be able to serve its 50-ounce Orange Explosion Slurpee, which contains 107 grams of sugar, the equivalent of nearly four full-size Snickers bars. Dunkin’ Donuts could still sell its large Vanilla Bean Coolatta (174 grams of sugar, or nearly six Snickers bars, in its 32 ounces). And if you can find a place with unlimited refills, you can still drink as much soda as you like. 

The proposal would not include alcohol, fruit juices or any diet soda. Grocery stores and convenience stores would be exempt. Iced coffee and other beverages where the sugar is added by the customer would remain unaffected. Drinks are also exempt if they contain more than 50 percent milk, which would most likely allow Dunkin’ Donuts to sell Coolattas, and Starbucks Frappuccinos, as long as they can prove the milk content is there. Buying multiple 16-ounce drinks is also O.K. The ban will certainly not stop people from getting exactly what they want, as Mayor Bloomberg has made clear. 

“All we’re doing here is educating,” Mayor Bloomberg said. “It forces you to see the difference.” Limiting the serving size forces people to consider how much they’re ingesting. Earlier this year the Center for Consumer Freedom ran a full-page ad in The Times saying that “New Yorkers need a Mayor, not a Nanny.” With 58 percent of adults in New York City overweight or obese and 5,800 deaths a year in the city because of obesity, it is evident that some people just aren’t responsible enough to feed themselves. This lack of nutritional responsibility affects everyone — obesity costs the city $4 billion a year in direct medical costs. A nanny is just what New York City, and the rest of America, needs. 

If New Yorkers reduced portion size to 16 ounces from 20 ounces for one sugary drink every two weeks, it would collectively save approximately 2.3 million pounds over one year. This proposal could be the catalyst the city needs. Obesity is an epidemic, a crisis whose impact is widespread — over 27 percent of young adults in America are too overweight to serve in our military. Sugary drinks alone are not to blame, but they are part of the problem, and this proposal is a small step toward a solution. 

Casey Neistat is a New York-based filmmaker. He has made dozens of short films released exclusively on the Internet and is the writer, director, editor and star of the series “The Neistat Brothers” on HBO. His previous Op-Docs include “Texting While Walking,” “Bike Thief” and “Taxi Lost and Found.”

Saturday, September 8, 2012

Ice cream Social

Yesterday at work, we had an ice-cream social to grieve the demise of summer. On the whole I am glad summer is coming to an end - not only it means there will be respite from the sweltering and excessive humidity but also because Fall will be here and trendy scarves, sweaters and boots will make a comeback! At work, however, the end of summer means the end of summer Fridays which means we are at our desks on Friday until 6pm! Brutal, I know!

In the spirit of democracy the HR department sent out a survey with a needlessly long list of ice-cream flavors and short listed the 4 below.


Of course no ice cream social would be complete without an array of toppings


And here is the serving size


I guess its a good thing Ben & Jerry's uses fair trade certified ice cream, but that's about the only thing to be cheerful about. To be a kill joy, I went looking for their caloric information to see the harm everyone was about to perpetrate on themselves. 

Americone Dream
Chocolate Chip Cookie Dough
Phish Food

Mango Sorbet

Information courtesy:caloriecount.about.com

Notice how the calorie information is for 1/2 cup and considering how everyone had their cups filled to the brim; the serving was perhaps several cups! 

I guess HR had the right idea but maybe next time they will come up with something healthier! Fruits and yogurt/fresh smoothies or popsicles, anyone?

Friday, September 7, 2012

Regulations do change eating behavior

This post first appeared on Food Politics. I thought it an interesting follow up to my earlier post on What's So Wrong with Soda?



Q: I still don’t get it. Why would a city government think that a food regulation would promote health when any one of them is so easy to evade?
A: Quick answer: because they work.
As I explained in my July discussion of Richmond’s proposed soda tax, regulations make it easier for people to eat healthfully without having to think about it. They make the default choice the healthy choice. Most people choose the default, no matter what it is.
Telling people cigarettes cause cancer hardly ever got anyone to stop. But regulations did. Taxing cigarettes, banning advertising, setting age limits for purchases, and restricting smoking in airplanes, workplaces, bars and restaurants made it easier for smokers to stop.
Economists say, obesity and its consequences cost our society $190 billion annually in health care and lost productivity, so health officials increasingly want to find equally effective strategies to discourage people from over-consuming sugary drinks and fast food.
Research backs up regulatory approaches. We know what makes us overeat: billions of dollars in advertising messages, food sold everywhere – in gas stations, vending machines, libraries and stores that sell clothing, books, office supplies, cosmetics and drugs – and huge portions of food at bargain prices. 
Research also shows what sells food to kids: cartoons, celebrities, commercials on their favorite television programs, and toys in Happy Meals. This kind of marketing induces kids to want the products, pester their parents for them, and throw tantrums if parents say no. Marketing makes kids think they are supposed to eat advertised foods, and so undermines parental authority.
Public health officials look for ways to intervene, given their particular legislated mandates and authority. But much as they might like to, they can’t do much about marketing to children. Food and beverage companies invoke the First Amendment to protect their “right” to market junk foods to kids. They lobby Congress on this issue so effectively that they even managed to block the Federal Trade Commission‘s proposed nonbinding, voluntary nutrition standards for marketing food to kids.
Short of marketing restrictions, city officials are trying other options. They pass laws to require menu labeling for fast food, ban trans fats, prohibit toys in fast-food kids’ meals and restrict junk foods sold in schools. They propose taxes on sodas and caps on soda sizes.
Research demonstrating the value of regulatory approaches is now pouring in.
Studies of the effects of menu labeling show that not everyone pays attention, but those who do are more likely to reduce their calorie purchases. Menu labels certainly change my behavior. Do I really want a 600-calorie breakfast muffin? Not today, thanks.
New York City’s 2008 ban on use of hydrogenated oils containing trans fats means that New Yorkers get less trans fat with their fast food, even in low-income neighborhoods. Whether this reduction accounts for the recent decline in the city’s rates of heart disease remains to be demonstrated, but getting rid of trans fats certainly hasn’t hurt.
Canadian researchers report that kids are three times more likely to choose healthier meals if those meals come with a toy and the regular ones do not. When it comes to kids’ food choices, the meal with the toy is invariably the default.
A recent study in Pediatrics compared obesity rates in kids living in states with and without restrictions on the kinds of foods sold in schools. Guess what – the kids living in states where schools don’t sell junk food are not as overweight.
Circulation has just published an American Heart Association review of “evidence-based population approaches” to improving diets. It concludes that evidence supports the value of intense media campaigns, on-site educational programs in stores, subsidies for fruits and vegetables, taxes, school gardens, worksite wellness programs and restrictions on marketing to children.
The benefits of the approaches shown in these studies may appear small, but together they offer hope that current trends can be reversed.
Researchers also suggest other approaches, not yet tried. The Yale Rudd Center has just shown that color-coded food labels (“traffic lights”) encourage healthier food choices.
And Rand Corp. researchers propose initiatives like those that worked for alcoholic beverages: Limit the density of fast-food outlets, ban sales in places that are not food stores, insist that supermarkets put junk foods and sodas where they are hard to see, ban drive-through sales, restrict portion sizes and use warning labels.
These regulatory approaches are worth trying. If research continues to demonstrate their value, cities will have even more reason to use them. If the research becomes compelling enough, the federal government might need to act. 
In the meantime, cities are leading the way, Richmond among them. Their initiatives are well worth trying, testing and supporting.

**Marion Nestle is the author of “Why Calories Count: From Science to Politics,” as well as “Food Politics” and “What to Eat,” among other books. She is a professor in the nutrition, food studies and public health department at New York University, and blogs at foodpolitics.com. E-mail: food@sfchronicle.com

Chocolate & Peanut Butter Oatmeal

I've had a new found love for oats lately. And since experimenting is the name of the game, I decided to do some different things with oatmeal. One of several recipes found here, I modified it a bit to suit more to my 'eating healthy' game plan. And since dark chocolate has been my obsession off late (along with my life long love of peanut butter), I decided to put the 3 to some good use. 

Enter chocolate peanut butter oatmeal. The first time I made peanut butter oatmeal, Andrew tried it and decided it was too rich for him so this time I cut back on it and added some dark chocolate.

1 1/2 cups organic fat free milk (or water)
1/2 cup oats
2 tablespoons almonds
1 tablespoon chia seeds
1 tablespoon peanut butter (ingredient list should read only peanuts or peanuts and salt)
5-6 pieces of dark chocolate chips


  1. Add milk to a sauce pan and bring to boil. (You can do half milk and half water or all milk or all water. I used all milk.)
  2. Add oats and bring to boil again. 
  3. Add chocolate chips and begin stirring the mixture. 
  4. Add almonds and chia seeds.
  5. Add peanut butter and stir some more until mixture becomes thick. 
  6. Transfer to a bowl and add some milk before serving.

Tuesday, September 4, 2012

Organic May Not Be Nutritious but Definitely Healthier

There is a lot of talk today about the big news that eating organic food doesn't necessarily mean you are eating more nutritious food. 

What exactly is organic food?

Organic food is food that is grown without the use of harmful chemicals and pesticides. Organic food does not mean the food is made with added nutrition or is injected with more vitamins or minerals. It simply means the food you eat is not contaminated with industrial ingredients or antibiotics. 


Industrial ingredients and antibiotics can cause the body grave harm by breaking down our DNA leading one to suffer from devastating diseases like cancer. And what do you think happens when a child eats food laden with harmful preservatives, chemicals and other substances that really have nothing to do with the food but are simply added to extend the shelf life of the product?

Organic food is definitely more expensive but food chain store such as Trader Joe's offer organic foods at a lesser price than Whole Foods. If you can afford it organic is the way to go, not for more nutrition but for a healthier you.

Monday, August 27, 2012

What's In Your Peanut Butter?

Take a look at this ingredient list for a prominent brand of peanut butter I found at Pathmark. I thought I was eating peanut butter, why is there added sugar in it? Just because the label says organic does not mean the ingredient list is healthy.

Always check ingredient list before buying an item.

Thursday, August 23, 2012

Dark Vs. Milk Chocolate

Lately I've been addicted to dark chocolate - the darker the better. The other day I waltzed into Duane Reade and found myself in the chocolate aisle. Normally I go with anything coconut but this time I tried the Godiva 85% cacao bar. After paying for it I realized I was better off walking to the Godiva store a block away from work which would give me a much bigger selection but alas I must now wait until this bar is done. 


The high cacao content was pleasantly surprising. It is strong, of course, and I can eat no more than a block at a time but it almost has a rum-my taste in the end. It leaves this almost dry sort of feeling in your mouth but not the kind you want to quench. 

The nutrition list is not excessively bad either for a chocolate bar. 
Notice the 0% sodium and 14g of carbs per 4 blocks? Sugar is also at a respectable 5g per 4 blocks. The iron content was most astonishing - a solid 40%! On the flip side, this chocolate is extremely high in saturated fat.

Now compare this with the Godiva chocolate pieces nutrition I found on caloriecount.com

220 calories per 3 pieces with sodium, a high carb content and 19g of sugar! To give you an idea - 19g of sugar is equivalent to 5 teaspoons of sugar! 5g on the other hand is a little over one teaspoon. And I can almost guarantee no one eats only 3 pieces at a time. So each additional 3 pieces = 5 additional teaspoons of sugar.

I guess both chocolates have their evils but considering the amount of benefits dark chocolate provides, I shall go with the lesser of the two.

Wednesday, August 22, 2012

Malaysian Orange Shrimp

Monday night, Andrew pulled yet another winner! With all the delicious cooking he has been indulging in lately, I sometimes think he should be the one writing on this blog instead of me. Although I'd rather he spend his free time making me delicacies while I share them with the world :)

He made this dish with shrimp but tofu or chicken can be used as good substitutes. 

For the shrimp:
8-20 jumbo shrimp or tiger prawn deveined before marinating
1 teaspoon minced orange zest
3 tablespoons soy sauce (divided)
2 cloves garlic (minced and divided)
1 inch ginger (minced)
1 stalk scallion (the green part only, cut into thin threads for garnishing)
1 tablespoon of red chilly pepper or to flavor
2 bell peppers (1 red and 1 green) cut into strips
1/2 red onion cut into strips
1 carrot grated to medium strips
Cilantro to flavor

For the sauce:
1/2 cup freshly-squeezed orange juice
1 tablespoon minced orange zest
1 inch of ginger (minced)
3 tablespoons chicken broth
1 tablespoon soy sauce
1/2 teaspoon sesame oil
1 teaspoon rice vinegar or white vinegar
5 teaspoons sugar
1/8 teaspoon ground black pepper
1 teaspoon corn starch
Salt to taste

1 cup rice or Asian noodles

Preparation:
  1. Mix soy sauce, garlic, red chilly pepper, ginger, oil and shrimp  and allow to marinade in the fridge for 1 hour
  2. Prepare the orange sauce by mixing all the sauce ingredients together
  3. Bring the wok to medium high heat and add oil, soy sauce, garlic, bell peppers, orange sauce and shrimp, add carrots after 2 minutes
  4. Allow to cook until shrimp is finished
  5. Garnish with scallions and cilantro to flavor
  6. Serve with rice or Asian noodles

Tuesday, August 21, 2012

Berry Mango Oat Smoothie


After dinner last night, Andrew took Sophie for a walk which meant I was left with the clean up. Sensing a possibility of getting a head start on my breakfast; I decided to whip up a delicious smoothie. It is so power packed and keeps you full for a long time! This morning, I carried it to work and by the time I was done, I was totally stuffed. The best part is you can store them in the fridge for a day or two so making extras work. 
I know what you are thinking - oats in a smoothie?!!?! Trust me, it is good. Just try it once and if you don't like it, empty it down the drain. I promise that will not happen. 

2 tablespoons organic plain yogurt
1 cup organic fat free/low fat milk
Handful raspberries
Handful blueberries
5-6 chunks of frozen mango
1/3 cup rolled oats
1 tablespoon chia seeds

Optional:
1-2 dates
Handful sliced almonds
1 banana

Blend everything together and serve in a tall glass.

Monday, August 20, 2012

Assortments

This weekend was hard - after receiving her second set of shots, my daughter - Sophie - spiked a fever. The rest of Friday and most of Saturday was spent in trying to make her comfortable. No sooner did the fever break she went ballistic again - this time she was teething. I would do anything to take her pain away, the poor little child looked exhausted and worn out by the time she finally managed to eat something (thanks to Orajel) and get some sleep.

In the midst of all this, cooking was the last thing on my mind. Heck, we did not even go grocery shopping until 5pm yesterday! Despite the chaos in our life, Andrew (my amazing chef husband) managed to make me an awesome dinner last night - salmon glazed with agave and orange salsa! This is not the first time he made this awesome creation - this time it was my request that he make it. Famished and exhausted, I did not even have the sense to take any pictures but luckily I had taken a picture the last time he made it. The recipe, however, is elusive. The chef wants to keep his creation a secret but I am not the one to be deterred. Hopefully, shortly I can lay my hands on it so I can share it here. Yesterday I shied away from the french fries and the bean salad but kept the salad. 


The Costco salmon fillets are a super awesome deal and if you go through salmon the way we do, that's your best and cheapest bet!

On another occasion, Andrew pulled out another winner: a super duper tofu stir fry. Recipe still pending, drool not! :)





Wednesday, August 15, 2012

Zucchini Choco Bread

This past weekend promoted a lot of experiments. First the oatmeal rice, then some mung salad and finally I topped Saturday night off with a delicious zucchini chocolate bread. Last weekend I bought 2 locally grown zucchinis with the intent to bake so being able to put them to use felt good. Before, however, I plunged into dessert I thought wise to eat some dinner so after putting Sophie to sleep and sending the husband off to see The Bourne Legacy, I decided to take some time for myself and enjoy the evening in my way. Btw, how hot is that new guy from The Bourne Legacy! I first saw him in Mission Impossible and his fast, fiery movements were a welcome respite from Tom Cruise's histrionics.

Anyway, back to the bread. This is a slight variation from the banana almond bread I made a week or so ago. This time, I used no sugar and again no oil and of course no flour. Instead of sugar, I used chocolate chips and, much to my chagrin, I did not have any semi-sweet so had to make do with milk chips. The end result was a tad sweeter than I would have preferred but ah well...it still worked out nicely. 


2 cups grated zucchini
2 1/2 cups almond meal
2 eggs
1 teaspoon vanilla extract
1/2 cup semi-sweet/milk chocolate chips
3 ripe bananas
2 tablespoons cocoa powder
1 teaspoon baking powder
Pinch of salt




  1.  Preheat oven to 300 F.
  2. Add all dry ingredients and then all wet ingredients.
  3. Either use a hand mixer or your hand. Make sure to mix everything very well. 
  4. Lightly spray a baking pan and add the mixture to it. 
  5. Bake for 40-45 minutes or until a fork comes out clean. 

Saturday, August 11, 2012

Oatmeal Rice

Dinner plans on Friday fell flat on our faces. About 10 of us gathered to celebrate a dear friend's birthday but about half hour before the scheduled dinner at Chinese Mirch; the restaurant called me to say their server had crashed and they could no longer honor my reservation! Last minute calls to several restaurants ensued and we ultimately ended up at Son Cubano. Thanks to Chinese Mirch, as my other friend put, we were treated to mojitos. And since she and I were on a long alcohol hiatus due to our pregnancies, the mojitos were extra special.

After a long and fun night of food and drinks on my one cheat day of the week, I woke up late on Saturday and headed off to the gym after a quick breakfast of peanut butter sandwich. One thing led to another and before I knew it, it was 5pm and lunch was still elusive. Taking advantage of my old room mate's presence who had dropped by, with her husband to see Sophie, I made some oatmeal rice. It was the first experiment of the day, which I thought, went very well. Val (my old roomie) might beg to disagree, LOL!



2 tablespoons coconut oil
1 cup oatmeal
Whatever veggies you can find - I used carrots, tomatoes, onions, bell peppers, peas (in proportion with the oatmeal)
2 green chillies
Salt to taste
1 cup water
1 tablespoon chia seeds (optional)
Cilantro to garnish (optional)

1. Heat coconut oil on medium heat. Coconut oil will burn quickly so be careful to not overheat.
2. Add oatmeal and let it fry.
3. When oatmeal starts to turn brown, add the veggies one at a time.
4. Add green chillies, salt and chia seeds.
5. Once veggies start to turn soft, add 1 cup water so the oatmeal looks slightly soggy.
6. Mix for a minute or two more and turn off stove.
7. Garnish with cilantro and serve.

Tuesday, August 7, 2012

Bottle Vs. Boob

At some point all new mothers have contemplated on this issue - we've fought tears, argued with ourselves and ultimately swayed one way or the other or perhaps a mixture of the two. Truth be told, it is hard. It is so hard - so difficult - to breast feed your child that I really hold all mothers who do it in high regard (myself included). 

Image courtesy: Time

Men (or women who haven't yet experienced it) must wonder what is so difficult about breast feeding your baby. Its your child so we wonder it must come naturally, shouldn't it? As a new mother, I should want to hold my child close and feed her. So why is there such a big deal about it? For several reasons. 

Firstly, as a new mother not only are you exhausted to the point of no return but also nervous because it is no longer about you. It was not a simple operation you just went through where life, as you know it, comes back to you. This time, your procedure has yielded you a tiny life dependent on you for her every move. She needs you to look after everything she does and as a first - time mother half the time you don't know what the hell you're doing.

Secondly, your own hormones are raging out of control. I don't know if its things falling back into place or new things erupting or something else science has yet to learn but you're on the edge, every minute of every day. A slight comment or a slight remark has the potential to send you flying (usually on your spouse; poor fellow who himself is suffering from lack of sleep).

These two reasons might still be easy to come around to but the last and perhaps the most important reason (for me) is how hard breast feeding is. First I need to make sure she sucks, then I need to make sure she latches on right and then I need to deal with the total agony of chapped, bruised and bleeding nipples. I know most men don't want to hear this but if we are about to judge a mother for giving her child the bottle and not even trying, we need to at least know the real reasons why.

Despite all this, many mothers keep going. I know some mothers who despite their child's inability to latch on have continued to pump and feed their baby. I really admire them (pumping is whole another issue). Why do we do it? Because we know it is important - important for the well being of the child and her overall growth. Science tells us that breast fed babies score an average of 5.2 points higher on IQ tests, are 40% less likely to develop diabetes, allergies, asthma and have better immune systems.

So why am I suddenly going on and on about this? Because of this. Apparently, Mayor Bloomberg has banned free formula milk in hospitals, making it more difficult for mothers to access it with the idea that it will promote breast feeding. I guess the clear answer is yes, it will promote more mothers to try who for one reason or another give up. There are instances of mothers who give up because they think they are not producing enough to fulfill their child's needs in the first few days. This is not accurate, your child's needs in the first few days of her birth equate the size of a marble (regardless of her physical size), steadily growing to a ping pong ball and so on. 9 out of 10 times, this enables a mother to catch up and meet their food needs sufficiently.

The other side of the argument claims it will stigmatize mothers who for one reason or another don't want to breast feed their baby. To them, I have nothing to say. As a mother of a four month old, still breast feeding her daughter, I say you at least owe it to yourself and, more importantly, your baby to try. It is agonizing and it will bring you pain but in the end it is worth it. As President Kennedy once said we don't do these things because they are easy but because they are hard. How long you do it is your decision but if we bring a little life into this world, we should at least try to do the best for them. The outcome, however, may not always be up to us.

Monday, August 6, 2012

What is Maltodextrin?

Last week at Trader Joe's I picked up a packet of crackers after only reading the nutrition information, not bothering with the ingredients. Sitting at work, on a not so busy day, I lazily glanced at what was in my crackers and found most ingredients familiar except one that stuck out like a gloomy cloud on an otherwise clear day - Maltodextrin.


Not knowing much about it, I set out to see what I could find. About 10% of packaged foods in the US use Maltodextrin as a food additive. It is easily digestible and is absorbed rapidly by your body.

In the US, Maltodextrin is enzymatically derived from corn, in Europe through wheat. It is not an allergan and can be used (because its highly processed) by those with gluten intolerance. Maltodextrin can also be used as a sweetner by people with diabetes.

In conclusion: Maltodextrin is not harmful for your body. 

Wednesday, August 1, 2012

My Chia Seed Craze


An Aztec super food, chia seeds have been around for a long time but I discovered them not so long ago. I’ve seen them splashed around in healthy eating articles but never gave much importance until lately when I decided to make myself a green smoothie (more on that later). Like any good researcher, I set out to discover how chias will benefit me and found an astonishing number of reasons. Before I go into those, a little more about the history of chias. (By the way, chias is a term I have coined. The seeds are usually referred to as chia seeds). 

Chia seeds, also known as Salvia Hispanica, are a member of the mint family and native to central and southern Mexico and Guatemala. An Aztec code from the 16th century shows proof that chias were cultivated in pre-Columbian times and were as important as maize as a food crop. 


The chias are power packed with nutrition – one ounce contains 9% of daily protein, 13% of fat and 42% of fiber. They also contain essential minerals such as phosphorous, manganese, calcium, potassium and sodium in amounts comparable to flax and sesame seeds. 

When immersed in water, chias become a bulky gel which helps keep you fuller longer. This brings us to the benefits-
  • Chia seeds are ideal for weight loss as they help fight food cravings
  • They absorb 10 times their weight in water keeping you fuller longer 
  • Chia gel is great way to hydrate the body
  • They help reduce blood pressure 
  • They are the richest sources of Omega – 3 (fats which protect against inflammation (i.e. arthritis) and heart disease). Some evidence suggests they have more Omega – 3 than salmon! 
  • Because chias slow down how fast our bodies convert carbs into simple sugars, they can control blood sugar making it ideal for diabetics
  • They are rich in antioxidants
Word of caution: The brown seeds are immature seeds or weeds. Black, dark gray and white are okay to eat. 

How to Use the Chia:
Chia seeds can be used in a variety of ways – simply add it to your water or yogurt. They can be added to salads, smoothies or soaked in juice. Mull the chia and they can be used in baking to make muffins or breads.

2 Chia Seeds Recipes:

Chia Water:
1/2 cup lime juice
10 cups water
1/2 cup chia seeds   
1/2 cup agave (if you desire a sweetner)

Pour lime juice and agave into the water and stir. Add the chia seeds. Shake or stir vigorously. Serve.

Green Smoothie:
1 leaf kale
1 tablespoon chia seeds
1 medium cucumber
2-3 sprigs of parsley
1 ½ cups water/pear juice/coconut water (you can use either one or a mixture)
5-6 pieces of pineapple/banana (if using only water otherwise the kale is overpowering)

Blend everything until smooth and drink immediately.